My father, an immigrant from Russia, spent his first summer in the New World threshing wheat from dawn to near midnight on the flat Canada prairie. Long before the advent of two-story combines, threshing was a backbreaking job, high-energy work demanding high-energy input—beginning with a breakfast of four eggs, slabs of farm-cured pork, lard-fried potatoes, home- baked bread with butter and jam, and glasses of full-fat milk.

My arteries cringe.
But if you ignore the actual ingredients of my father’s morning meal, he did have the right idea: A good breakfast is the best way to kick-start your day. What’s considered “good?” Most nutritionists agree that whole foods—whole grains, whole fruits (as opposed to juice) and nuts—provide the soundest breakfast. They leave you feeling full, yet not stuffed, and release energy gradually instead of producing a carbo high that crashes into a sugar low two hours later, leaving you defenseless against sugar- and fat-loaded midmorning donuts and lattes. Whole foods also add fiber and trace nutrients, perhaps the most important being the many antioxidant phytochemicals found in fruits.

These recipes favor a nutrient-rich approach to fuel long summer days. None are high in fat or overloaded with protein, and each sparkles with flavor-packed, antioxidant-rich fruits, nuts or seeds. All are simple to make. Several of the recipes freeze well and thaw rapidly, ready for breakfast when you’re too sleepy or rushed to spend much time cooking.

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You can also use these recipes as a template to create your own favorite, similarly healthy breakfast dishes. Ultimately you’ll find a wholesome breakfast becoming a habit of mind—a way of life. Good morning and bon appetit.

Building blocks for a healthy meal

Flaxseeds: Flaxseeds contain compounds that appear to inhibit breast, colon, and possibly prostate cancers. Some studies indicate they also reduce LDL (the “bad” cholesterol), platelet aggregation, and hot flashes in menopausal women. For a crunchy texture and nutty flavor, add flaxseeds to any yeast or quick-bread recipe.

Caraway and Citrus Peels: The essential oils in caraway seeds and citrus zest contain d-limonene and d-carvone. Both molecules stimulate the production of various enzymes that facilitate the detoxification of some free-radical carcinogens. Although the amounts in these recipes are modest, every bit helps in a prudent diet. If you like the flavor of citrus zest and/or caraway, you can increase the amounts by two to four times.

Sesame seeds: Sesame seeds contain the lignan precursors of strong antioxidant molecules. Scientific studies have demonstrated their ability to inhibit several types of mouse cancers induced by UV radiation and chemical carcinogens. Other studies in rats suggest that the lignans may help reduce hypertension and elevated cholesterol. Sesame seeds also contain abundant quantities of vitamin E, another antioxidant.

Fruits: When it comes to choosing fruits for nutrient value, bright is often better. Cantaloupe is loaded with beta-carotene. Strawberries, raspberries and blueberries contain large amounts of antioxidants, phenolic compounds that appear to inhibit cancer and possibly age-related neurological deterioration. Dried fruits such as prunes and raisins are rich in fiber and iron. Dried apricots provide an added bonus of beta-carotene.

Almonds and Walnuts: Nutty flavor often comes at a price: high fat content. But when nuts are the sole source of fat in a food, amounts are seldom a problem. Nut fats are mostly polyunsaturated. Both almonds and walnuts are also mineral-rich, containing iron and the trace elements selenium, manganese, copper, and zinc. They’re also loaded with vitamin E.

Cornelia Carlson holds a doctorate in biochemistry and is an avid grower and user of herbs. She is the author of The Practically Meatless Gourmet (Berkley, 1996). She writes from her home in Tucson, Arizona.

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